Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Warm-up (No Measure)
Snatch Skill work
using BB:
2 Rounds
3 Snatch grip Push Press
3 OHS
3 Hang Power Snatch
B: Power Snatch (5×3)
C: Snatch push press + OH squat (4 x 5+1)
From behind neck
D: Metcon (Weight)
Acc. Work:
Back Ext.
3×12
s/s
Weight Planks
3x30sec
s/s = super set